Today, I discussed the common struggle many people face with weight loss and shared what I consider the "secret sauce" to effective weight loss. First, it's crucial to understand that many people underestimate their calorie intake. A moderate caloric deficit of 200-300 calories per day, combined with strength training, can help you lose fat while maintaining or gaining muscle mass. I've been working with Maxime Seguin from Fit Vegan Coaching and have seen great results myself, losing 10 pounds of body weight and gaining muscle. My personal fitness goals include running a half marathon in under two hours, doing a straight pull-up, and performing a pistol squat. Achieving these goals involves consistent running, weight training, and progressive overload. I also emphasize the importance of good sleep and regular movement, aiming for at least 12,000 steps a day. For those struggling with weight loss, I recommend a whole food plant-based diet and avoiding snacks between meals. A balanced plate with 50% non-starchy vegetables and 50% starchy vegetables, grains, and legumes can be very effective. Consistency is key. Stick with your plan for 6-12 months to see significant results. Celebrate small progressions and adjust as needed. Community support can be incredibly helpful, so consider joining our free Facebook group or The Healing Kitchen for more resources and support. I'll be back tomorrow to share tips on traveling and maintaining a healthy diet on the go. Have a blessed weekend! To work with me: https://www.drmarbas.com/ A Big Thank You To Our Sponsors: If you want to work with the best Whole Foods plant-based body recomposition coach, I highly recommend checking out what www.fitvegancoaching.com offers. I did their program and was able to lose 7% of body fat, build lean muscle, and improve my running time. As a loyal subscriber, you get $250 savings on their coaching services. To learn plant-based cooking and get your medical questions answered, join The Healing Kitchen, taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen